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    Glycemic Index and Glycemic Load: Beverages


    Posted by .(JavaScript must be enabled to view this email address)
    Friday, August 20, 2004 2:40 am Email this article
    Below is a table with the glycemic index and glycemic loads of beverages.

    High glycemic index foods increase calorie intake by 50 to 80 percent when compared to medium- and low-glycemic index foods according to one study.

    Low glycemic index foods reduce calorie intake and are associated with lower body weights.

    Some researchers believe that low-carbohydrate diets work because they are low glycemic index and low glycemic load foods.

    Glycemic index is how quickly a given amount of food raises blood sugar levels relative to pure glucose (blood sugar).

    Glycemic load is a ranking of how much a standard serving of food raises your blood sugar. Glycemic load is calculated by multiplying the amount of carbohydrate in a food by the glycemic index and dividing by 100. Glycemic load of a food is a better tool than the glycemic index value of a food when evaluating the foods you eat.

    A more complete description of glycemic index and glycemic load can be found here.

         

    Glycemic Index and Glycemic Load of Beverages

     
    BEVERAGES
    Glycemic
      Index
    Glycemic
        Load
       
    Serving
      size
    Available
      carbohydrate
        21 Coca Cola
    (Glucose = 100)
    (per serving)
    grams
    grams per serving
            Coca Cola, soft drink (Coca Cola Amatil, Sydney, Australia)
     53 ± 7
    14
    250 mL
    26
            Coca Cola, soft drink (Atlanta, GA, USA)
       63
    16
    250 mL
    26
            Mean of 2 types
     58 ± 5
        22 Cordial, orange, reconstituted (Berri Ltd, Berri, Australia)
     66 ± 8
    13
    250 mL
    20
        23 Fanta, orange soft drink (Coca Cola Amatil, Australia)
     68 ± 6
    23
    250 mL
    34
        24 Lucozade, original (sparkling glucose drink) (Glaxo Wellcome Ltd, Uxbridge, UK)
     95 ± 10
    40
    250 mL
    42
        25 Smoothie, raspberry (Con Agra Inc, Omaha, NE, USA)
     33 ± 9
    14
    250 mL
    41
        26 Smoothie drink, soy, banana (So Natural Foods, Tarren Point, Australia)
     30 ± 3
    7
    250 mL
    22
        27 Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)
     34 ± 3
    8
    250 mL
    25
        28 Solo, lemon squash, soft drink (Cadbury Schweppes, Sydney, Australia)
     58 ± 5
    17
    250 mL
    29
        29 Up and Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium Health Foods, Berkeley Vale, Australia
     43 ± 5
    11
    250 mL
    26
        30 Up and Go, original malt flavor (soy milk, rice cereal liquid breakfast) (Sanitarium Health Foods, Australia)
     46 ± 5
    11
    250 mL
    24
        31 Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) (So Natural Foods, Australia)
     39 ± 2
    13
    250 mL
    34
    Juices
        32 Apple juice
            Apple juice, pure, unsweetened, reconstituted (Berri Ltd, Berri, Australia)
     39 ± 5
            Apple juice, unsweetened
       40
            Apple juice, unsweetened (Allens, Toronto, Canada)
       41
            Mean of 3 studies
     40 ± 1
    12
    250 mL
    29
        33 Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Australia)
     44 ± 2
    13
    250 mL
    30
        34 Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia)
     37 ± 3
    10
    250 mL
    28
        35 Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia)
     43 ± 3
    14
    250 mL
    33
        36 Carrot juice, freshly made (Sydney, Australia)
     43 ± 3
    10
    250 mL
    23
        37 Cranberry juice cocktail (Ocean Spray, Melbourne, Australia)
     52 ± 3
    16
    250 mL
    31
        38 Cranberry juice cocktail (Ocean Spray Inc, Lakeville-Middleboro, MA, USA)
     68 ± 3
    24
    250 mL
    36
        39 Cranberry juice drink, Ocean Spray (Gerber Ltd, Bridgewater, UK)
     56 ± 4
    16
    250 mL
    29
        40 Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)
       48
    11
    250 mL
    22
        41 Orange juice
            Orange juice (Canada)
     46 ± 6
            Orange juice, unsweetened, reconstituted (Quelch; Berri Ltd, Carlton, Australia)
     53 ± 6
            Mean of 2 studies
     50 ± 4
    13
    250 mL
    26
        42 Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)
       46
    16
    250 mL
    34
        43 Tomato juice, canned, no added sugar (Berri Ltd, Berri, Australia)
     38 ± 4
    4
    250 mL
    9
        44 Yakult, fermented milk drink with Lactobacillus casei (Yakult, Dandenong, Australia)
     46 ± 6
    6
     65 mL
    12
    Sports drinks
        45 Gatorade (Spring Valley Beverages Pty Ltd, Cheltenham, Australia)
     78 ± 13
    12
    250 mL
    15
        46 Isostar (Novartis Consumer Health, Nyon, Switzerland Australia)
     70 ± 15
    13
    250 mL
    18
        47 Sports Plus (Berri Ltd, Australia)
     74 ± 6
    13
    250 mL
    17
        48 Sustagen Sport (Mead Johnson, Rydalmere, Australia)
     43 ± 9
    21
    250 mL
    49
    Drinks made from drinking mix powders
        49 Build-Up nutrient-fortified drink, vanilla Rydalmere, Australia)
     41 ± 4
    14
    250 mL
    33
        50 Complete Hot Chocolate mix made with Rydalmere, Australia)
     51 ± 3
    11
    250 mL
    23
        51 Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, Australia) mixed in reduced-fat (1.5%) cow milk
     36 ± 3
    7
    250 mL
    19
        52 Malted milk powder in full-fat cow milk (Nestlé, Australia)
     45 ± 3
    12
    250 mL
    26
        53 Milo (chocolate nutrient-fortified drink powder)
            Milo (Nestlé, Australia) dissolved in water
     55 ± 3
    9
    250 mL
    16
            Milo (Nestlé, Auckland, New Zealand) dissolved in water
     52 ± 5
    9
    250 mL
    16
            Mean of 2 studies
     54 ± 2
            Milo (Nestlé, Australia) dissolved in full-fat cow milk
     35 ± 2
    9
    250 mL
    25
            Milo (Nestlé, New Zealand) dissolved in full-fat cow milk
     36 ± 3
    9
    250 mL
    26
            Mean of 2 studies
     36 ± 1
        54 Nutrimeal, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)
     26 ± 3
    4
    250 mL
    17
        55 Quik (sweet drink powder)
            Quik, chocolate (Nestlé, Sydney, Australia), dissolved in water
     53 ± 5
    4
    250 mL
    7
            Quik, chocolate (Nestlé, Australia), dissolved in 1.5%-fat milk
     41 ± 4
    5
    250 mL
    11
            Quik, strawberry (Nestlé, Australia), dissolved in water
     64 ± 8
    5
    250 mL
    8
            Quik, strawberry (Nestlé, Australia), dissolved in 1.5%-fat milk
     35 ± 3
    4
    250 mL
    12

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